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Lucky 7’s on 7/7 at Prison Yard

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PAX: , , , , , ,

FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill  for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle.  OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk.  (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements:  Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.

Give Me Liberty, or Give Me Suicides – Patrick Henry (probably)

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That’s the real quote. No need to look it up. In honor of Independence Day, we stepped into our role as minutemen and walked in line formation against the British.

FNGs: None

Warm Up: Mosey Lap, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Michael Phelps

The Workout: Suicides with the cutbacks set every 3 parking spaces. 5 cones total. In between runs, we would “walk” straight through the parking lot stopping at each cone to perform an exercise. Then “walk” back to the start with another set of exercises.

*Suicides*, Dulkwalk to 10 squats (50 totoal), Bearcrawl to 5 merkins, *Suicides*, Lunge walk to 10 lunge pulse, Crab walk to 5 Carolina dry docks, *Suicides*, Frankenstein to 5 burpees, Mosey to 10 shoulder taps, *Suicides*, Toe Lunge to 10 calf raises, Inchworm to 5 turkish get-ups.

That’s enough of that. We moved to the Red, White, and Blue exercises.

Recovery Mosey, Wall Sit w/ seal and overhead claps, Balls to the Wall. Redbull Smurfjacks, Werkin, Bobby Hurley.

Mary: LBCs, Freddie Mercury, American Hammers, Low Slow Flutter, Boat Hold, Plank Hold, Have a Nice Day

Announcements:Mulch sign up, Norm Picking up KG co-Q, July 4th 1776 workout

T-Claps (Recognition): All who came out

Prayer: Modify as he steps back, Buttermilk’s recovery

Tire-go-Round @ Prison Yard

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FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell  (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire.  Station 3 > Front Raises with fire hose. Squat with med ball press and release.  Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station.  1 person would drag the tire from station to station and pass to a new person.  Every lap around the circuit took 5 burpees off the 50 burpees in the bank.  Circuit timer was set at 30 min.  Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger).  (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.

RUNNING THE CIRCUIT

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FNGs: None
Warm Up: Arms and legs stretches, Daisy pickers, SSH, Imperial walkers, Hillbillies, FAC
The Workout: A circuit of 10 exercises were set up starting from the restrooms down to the shelter near the playground. 20 LBCs, 15 Wonder bras, run to next exercise of 10 Burpees, lunge to weights for 15 curls and 15 overhead presses, run to circle drive for some bear bowling 1/4 way around the circle, running to the picnic tables for 20 sitting back pulls with bands while partner held plank, 20 squats followed by some coyote ugly. Run back up to the restrooms to rinse and repeat until time ran out.

Mary: Joined by LED & Fonzie from Red October.  Freddy Murcurys, Homer to Marge, pickle pounders, 6 inch hold then spread em, back to 6 inch hold and then 45 degrees, spread em and back to 6 inch hold. Diamond merkins, and WWIs.
Announcements: New AO, (sorry Gump I forgot the name), mulch signup for Bass Lake
T-Claps (Recognition):
Prayer: Fumungas family with a sudden unexpected death. Struggling relationships.

Ultimate @ Thunder – 17Jun20

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FNGs:

None 🙁
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

Possum Trot

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FNGs: Welcome Brownie!!
Warm Up: 1 lap around tennis courts SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Speed hops (side to side/ front to back)
The Workout: two groups 1 football 3 stages of throwing and catching. Round 1 drops equal 1,2,3 burpees. Run to fence with 25 lbs weight between throws. PAX not throwing/catching call out random exercises at each stage of throws rotate through group. Do burpees after each PAX member throws. Round 2 double burpees 2,4,6 for drops and one throw with a frisbee. Total burpees 80+ PAX that can throw and purposely catch 5. PAX that challenged us to be leaders 1. (thanks for the leadership advice Pots)
Mary: Incorporated in workout.
Announcements:
T-Claps (Recognition):
Prayer: Co-worker of Sprinkler.

Not That Kind of Threesome @ KG

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YHC rolled into Kenny’s Grave a little early to get 3 miles of EC and passed Boy George on the way in who got a head start on his 3 mile EC.

Upon return, Sprinkler was waiting for us. After a quick greeting, we checked the time and with about 3 minutes to go it was just the 3 of us and none of us were planning to Q. We then devised a quick game plan and shared the Q – basically making it up along the way. Not sure what happened with who was supposed to Q but we made it work because that’s what we do.  YHC got in about 2 miles and burned close to 700 calories.  Great work HIM.

FNGs: None

Warm Up:

Sprinkler led us through a few exercises consisting of SSH, Daisy Pickers, Good Mornings, Sir Fazio Arm Circles, Seal Claps & Overhead Claps.

The Workout:

We decided on a modified 4 corners workout around the rec center starting with a rock exercise. We then proceeded to the next corner and took turns choosing an exercise at each stop. Against YHC’s better judgment we took the rocks with us for one of the rounds; a mistake we chose not to repeat. After 4 rounds and 16 different exercises, it was time for…

Mary:

LBC’s / Reverse LBC’s / Homer to Marge / Low Slow Flutter / Have a Nice Day!

Announcements:

New AO @ Fleming Loop starting tomorrow?

T-Claps (Recognition): Way to step up and help lead, HIM!

Prayer:

Boy George heading to Ohio with the family for a week

Sprinkler’s coworker having shoulder surgery

Soldier in Norm’s Battalion who committed suicide – the funeral is today in New Bern

Better late than never?

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Apologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.

EC: Norm – all alone… *sigh*

FNGs: None

Warm Up:

Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse

The Workout:

Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets

Between laps: 20 each of dips/ derkins/ Irkins

Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins

Mary:

Mary: Yoga stretches with Dauber

Announcements:

Martinis mom’s funeral today at 11am
Rune

Prayer requests

T-Claps (Recognition):

Red October Q was Dauber who was joined by Gump and Fram.

Prayer:

Covid/ front line workers/ riots
Fram had to put their dog down

A double Dora with a little bit more

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YHC ran from home this morning for EC. With Rune going on and not sure who had the Q, I figured getting 2 miles before and after the workout would help make sure I hit my goal for the week. Took a detour to get a bit extra mileage and did a quick 30 second sprint on a Strava segment, which I immediately regretted doing thanks to the dew point of 72. Finished with a short walk/jog to the AO to see Sprinkler’s truck, but no-one else. Asked if he had the Q, but he didn’t. We waited a few minutes until go time and I decided to lead this morning.
EC: Boy George
FNGs: None
Warm Up: Took a quick lap around the parking lot to give me a few minutes to figure out a workout. We lined up for these exercises:
Side straddle hops – 20 IC
Windmills – 10 IC
Sir Fazio arm circles – 10 IC forward, 10 IC reverse
Seal Claps – 10 IC
Overhead Claps – 10 IC
Imperial Walkers / Hillbillies – 10 IC each
The Workout: There are a few go-to workouts that a PAX should always have ready in their arsenal if they are called on to lead at the last minute. DORA is one of those. Settled on doing a combined 100 merkins, 200 squats, and 300 LBCs, one PAX does as many reps of whatever exercise while the other PAX runs ~0.1 mile loop around the parking lot. For the most part, we matched our reps almost exactly, doing 20-30 of 2 different exercises each round (merkins+squats until we reached 100 merkins, then merkins+LBCs, then a few rounds of 50 LBCs each).
We finished up and I checked my watch – that only took 13 minutes!! After a few seconds of thinking, decided to keep it simple and rinse and repeat. 2nd time around we were a bit slower, but t-claps to Sprinkler for knocking out 55 LBCs and then 50 more in less than a minute each round.
We were now around 33 minutes and had a little over 1.5 miles. I know the big loop at The Nest is around 0.4 miles, so we did a bit of running together. We stopped at each of the 4 corners to do even more reps – 10 merkins, 20 squats and 30 LBCs. After 2 corners we were sick of those, so YHC called an audible – stop 3 was 10 Carolina Dry Docks, 20 forward lunges, and 15 low slow flutter in cadence, stop 4 was also 10 C.D.D., 20 reverse lunges, and 15 Freddie Mercury’s in cadence. Jogged back to the parking lot and we were both smoked, so naturally we finished with 5 burpees.
Mary: None
Announcements: Rune going strong
T-Claps (Recognition): Sprinkler for pushing the rock today
Prayer: Prayers for everyone affected by the big issues going on in our world currently – covid, protest, etc. For our local/state/federal gov’t to be good leaders and make wise decisions. For PAX who have recently lost family members. For PAX who have financial struggles due to job loss.

I hadn’t planned on taking the Q today, but am glad I did. I always feel like I push myself harder when I do. Honored for the opportunity to lead today.

Drowning in Kenny’s Grave

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FNGs: None

4 HIMs showed up to KG this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  10 Windmills, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbilly Squats, 10 Willy Mays Haze, 10 Goof Balls

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets; Mosey around building after each series.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 2 sets of 10’s – Trunk Twists
  • 2 sets of 10’s – Bus Drivers
  • 2 sets of 10’s – Rutrows

Mosey to pavilion to get out of the deluge of rain.

  • 20 x 3ct LBC’s
  • 10 x 3ct Pickle Pounders
  • 10 Erkins
  • 10 Dips
  • 10 WWIIs
  • 10 x 3 ct Homer to Marge
  • 10 x 3ct single leg Homer to Marge
  • 10 Derkins
  • 15 x 3 ct American Hammers
  • 20 x 3ct 6 inches
  • 10 x 3ct Scissor Kicks
  • 20 x 3ct Chilcutt Planks
  • 10 x 3ct Box Cutters
  • 10 x 3ct Plank Jacks
  • 10x 3ct Mountain Climbers
  • 10 Dips
  • 10 x 3ct Rockies
  • 10  x 3ct Lunges
  • 10 Merkins
  • 20 Hate Handles (Side crunches)
  • 20 Step Ups
  • 20 x 3ct Split Jacks
  • 20 x 3ct SSH

T-Claps for Norm with a 2 mile solo EC

Announcements:  Run the Quay cancelled (virtual run available and possible live run with a small F3 contingent).

Prayer Requests:  Prayers for  Mr Terrific and his family.  For continued prayer for me and my family still dealing with loss of our beloved son. For our corporate and government leadership.